Want to run faster, longer, and injury-free? Mastering your running form is the key. With this guide, you’ll learn actionable strategies to optimize your technique and elevate your performance. Based on insights from Running Form by Owen Anderson, PhD, this guide will help you understand the fundamentals and apply them to your training.

Why Running Form Matters

Good running form isn’t just for elite athletes. It’s a game-changer for every runner. Efficient form minimizes wasted energy, reduces injury risk, and improves speed. Think of your body as a race car—would you rather race with perfectly tuned tires or ones that drag you down?

Key Components of Running Form

We’ll focus on six essential elements:

1. Foot-Strike Pattern (FAT): Where your foot lands relative to your body.

2. Maximum Shank Angle (MSA): The largest angle your lower leg makes with the ground during a stride.

3. Reversal of Swing (ROS): How far your leg swings back after reaching MSA.

4. Shank Angle at Touchdown (SAT): The angle of your shin when your foot hits the ground.

5. ROS/MSA Ratio: A critical metric for running efficiency.

6. Posture: How well-aligned your body is during a run.

Step 1: Assess Your Running Form

Before improving your form, you need to understand your starting point. Follow these steps:

Video Analysis: The Foundation

1. Record Yourself Running:

• Run 60 meters on flat ground.

• Use a friend or tripod to film you from the side.

• Opt for a camera with 240 fps for accuracy.

2. Analyze the Video:

• Use apps like Coach’s Eye to measure MSA, ROS, SAT, and FAT.

• Compare your right and left sides to identify imbalances.

3. Posture Check:

• Mark key points (hips, thorax, head) in a still frame.

• Draw lines to ensure alignment—a straight vertical line indicates good posture.

Step 2: Improve Your Foot-Strike Pattern

Most runners heel-strike, which wastes energy and increases injury risk. A midfoot strike is more efficient and absorbs impact better.

Transition to Midfoot Striking

Phase 1: Barefoot Drills

• Walk in Place: Focus on landing softly on the middle of your foot. Repeat for 1 minute.

• Jog in Place: Maintain a midfoot strike at 180 steps per minute. Do 4 sets of 1 minute.

Phase 2: Running Shoes

• Repeat the barefoot drills with your shoes on.

Phase 3: Short Runs

• Begin with short distances, focusing on a midfoot strike. Gradually increase the distance.

Phase 4: Build-Up

• Incorporate midfoot striking for 10% of your runs, increasing weekly.

Step 3: Optimize Your Shank Angle at Touchdown (SAT)

A smaller SAT reduces braking forces and improves efficiency. The goal is a 5-7 degree SAT.

Drills for Lower SAT

Phase 1: Barefoot

• Walk in Place: Focus on soft knees and midfoot landing.

• Jog in Place: Add cadence work (180 steps per minute).

• Jog Forward: Take small steps, keeping a midfoot strike.

Phase 2: Running Shoes

• Repeat the drills with shoes.

Phase 3: Moderate Pace Runs

• Progress to 3-minute runs at 10K pace, focusing on SAT.

Tip:

Use video analysis to track improvements.

Step 4: Increase Cadence for Efficiency

Elite runners typically maintain a cadence of 180-200 steps per minute. Higher cadence reduces overstriding and enhances efficiency.

Cadence Drills

Phase 1: Barefoot

• Jog in Place: Maintain a midfoot strike and cadence of 180.

• Jog Forward: Incorporate small, quick steps.

Phase 2: Running Shoes

• Repeat barefoot drills with shoes.

Phase 3: Explosive Workouts

• Add short sprints, jumps, and plyometrics to improve quickness. Use Kontender’s interval timer to structure these sessions.

Step 5: Master Forward Lean

A slight forward lean from your ankles—around 5 degrees—improves momentum and reduces braking forces.

Body Lean Drills

Phase 1: Barefoot

• Jog in Place: Practice leaning forward from your ankles while maintaining good posture.

• Jog Forward: Incorporate the lean into short runs.

Phase 2: Running Shoes

• Repeat drills with shoes, gradually increasing run duration.

Tip:

Contrast drills are helpful. Run a short distance upright, then repeat with a forward lean. Feel the difference in momentum.

Step 6: Maintain Positive Posture

Good posture aligns your head, shoulders, hips, and feet, reducing strain and wasted energy.

Posture Cues

• Feet: Keep them shoulder-width apart.

• Knees: Slightly bent.

• Hips: Neutral alignment.

• Head: Level and relaxed.

Posture Drills

• Practice arm swings and trunk rotation to maintain alignment during runs.

Tip:

Film yourself periodically to monitor posture improvements.

Step 7: Integrate Form Work into Training

Training Phases

1. Base Phase:

Dedicate 4-6 weeks to drills and strength training.

2. Progression:

Gradually incorporate improved form into regular runs.

3. Ongoing Maintenance:

Perform form drills 2-3 times a week.

Bonus: Running-Specific Strength Training

Strengthen the muscles that support good form with these exercises:

• One-Leg Squats: Build stability.

• Runner’s Pose Holds: Strengthen your core.

• Lunges with Balance Challenges: Enhance coordination and power.

Key Takeaways

• Focus on Form: Efficient running begins with a midfoot strike, low SAT, high cadence, slight forward lean, and proper posture.

• Be Consistent: Improvement takes time. Dedicate regular practice to form drills.

• Monitor Progress: Use video analysis to track changes and refine your technique.

Kontender: Your Running Form Ally

Kontender simplifies your journey to better form with tools like interval timers, cadence tracking, and customizable drills. Take control of your training and watch your running improve—one stride at a time. Download Kontender today and start transforming your runs!